The Upper Bench

Sam, Eero, and Risto review the Upper Bench 2024 Meet-up in Toronto. They are joined by Markus, Todd, and Ryan to talk about upside-down sauna design, hidden strip mall saunas, and Markus' cottage sauna. SPONSOR Kreamy Soaps www.KreamySoaps.com 25% discount code "upperbench" CONTENT 00:00 Introduction 01:58 Upside-down sauna design and the shindig at Markus' 09:27 Amazing Chinese noodle lunch 10:39 South-western Bathhouse in the strip-mall alley 15:44 The Ambassador Club 17:42 Kreamy Pine Tar Soap advertisement 18:11 Off-grid cottage sauna 22:27 Secret strip-mall sauna 39:53 Future sauna trends in Toronto 47:58 Outro

Anne-Mari Paster, Elizabeth “Helvi” Brauer, and Julie Rice join The Upper Bench to discuss the cultural nuances of sauna and nudity. They share personal stories from Finland and the United States, touching on the importance of comfort, consent, and respect in sauna settings. The conversation explores how different backgrounds shape views on nudity, from traditions in Nordic countries to more reserved perspectives in America and beyond. Throughout, they emphasize creating a welcoming, judgment-free space that values dialogue and mutual understanding in both private and public sauna experiences. https://www.theupperbench.com https://finlandiafoundation.org Elizabeth "Helvi" Brauer is the founder of Luumu - Finnish Living and a founding-member of the 612 Sauna Cooperative in Minneapolis, MN. https://www.luumuabc.com CONTENT 00:00 Introduction and Welcome 02:30 Cultural Perspectives on Sauna Nudity 10:45 Comfort and Consent in Sauna 20:15 Personal Experiences and Stories 35:00 Additional Thoughts and Takeaways

The Upper Bench 042 In this episode, Sam, Risto, and Eero chat about their recent sauna adventures, including Eero's return from Finland and meeting the a hilarious Finnish comedian. The conversation dives deep into the joys of wood-burning saunas, the art of making steam (and how it’s addictive), and even survival tips when your sauna doubles as a cooking stove during a power outage. We touch on some serious topics too, like the aftermath of Hurricane Helene and the importance of staying prepared in emergencies. Plus, get excited as we look ahead to our upcoming Toronto trip, where we'll meet listeners and sauna professionals alike! Join us as we geek out over sauna culture and share a few laughs along the way. CONTENTS 00:00 Catching up & Eero's Finnish Gala 02:35 Sam's experience with the Hurricane and sauna as the ultimate survival tool 08:50 The glories of wood-burning saunas & our Toronto meet-up 13:49 Are we too negative??? 15:30 Our thoughts on Aufguss & active vs passive sauna 20:40 Eric's sauna build progress 23:54 Wood-types for paneling & wood care 30:11 Ultra basic sauna benches 33:27 "Dry boxes" vs sauna 40:35 Making steam and rock tower heaters

In this episode of "The Upper Bench," we dive into the experience of sauna bathing, washing in the sauna, and how these traditions are still very much alive in Finland. Join us as we discuss the differences between wood-burning and electric saunas, the best way to keep clean in the sauna, and unique setups in Finnish apartments. Whether you’re throwing water onto the rocks or stepping into the rain post-sauna, we cover the full spectrum of authentic sauna life. Don’t forget to check out our sponsor Kreamy Soaps for the best pine tar soap experience! www.KreamySoaps.com, discount code "upperbench" CHAPTERS 00:00 Introduction 02:19 The tradition of washing in the sauna 10:25 HOW to bathe in your sauna 12:39 Eero's conditioner tip 13:27 Kreamy Pine Tar Soap Sponsor 17:30 The evolution of sauna bathing in Finland 18:42 Tour of Eero's apartment sauna in Helsinki 21:43 Sauna with your neighbors 25:06 Door gaps and ventilation 33:52 Unique LED light at Eero's sauna

Global Sauna Culture: Insights and Innovations with Nikita Miltiadou from Australia Join us as we explore the unique and evolving world of sauna culture with our special guest from Australia, Nikita. Dive deep into the influence of the Finnish sauna tradition, proper sauna etiquette, and the technical challenges of building an authentic sauna experience. Discover how Australia's first dedicated public sauna facility champions traditional practices while advocating for inclusivity and wellness. Learn about the differences between sauna cultures in North America and Australia, the importance of education in transforming preconceptions, and Nikita's insights on creating high-quality sauna experiences globally. Don't miss this inspiring conversation on international collaboration, the role of nudity in sauna, and the future aspirations for sauna communities around the world. PublicSaunaCo https://www.instagram.com/publicsauna.co/ SPONSOR Kreamy Soaps www.KreamySoaps.com 25% discount code "upperbench" CONTENT 00:00 Introduction and Weather Update 01:29 Introducing the Guest: Nikita from Australian Sauna Society 02:50 Nikita's Sauna Pilgrimage and Collection 04:53 Launching the First European-Style Public Sauna in Australia 17:22 Challenges and Iterations in Building a Commercial Sauna 24:43 Ventilation and Technical Aspects of Sauna Building 29:49 Advocating for Authentic Sauna Culture in Australia 37:09 Infrared Cabins and Steam Rooms: Not True Saunas 37:56 Building a Strong Sauna Culture in Australia 39:43 Nudity in Sauna: Embracing Body Positivity 42:56 Sauna Etiquette and Community Engagement 45:06 Sauna Rounds and Proper Usage 47:32 Innovative Sauna Designs and Techniques 01:01:56 Challenges and Aspirations for Sauna Culture 01:14:47 Final Thoughts and Future Plans

Julie and "Risto" Rice are grilled by Sam and Eero. Stay tuned for a special announcement at the end of the episode. LINKS https://www.theupperbench.com https://www.thesaunatrail.com EPISODE SPONSOR https://kreamysoaps.com TOPICS sauna adventure sauna and the outdoors connection and community Toronto Meetup 2024 CONTENT 00:00:00 Introductions and announcements 00:07:09 How Julie and Risto first discovered sauna 00:17:04 Using their first real Finnish sauna 00:21:46 Sauna facilitates deep personal connection 00:26:41 Minimum sauna requirements; their first experience in an electric heated barrel sauna 00:31:05 A foolproof method for converting people to sauna 00:34:48 Community and sauna 00:38:03 You can't learn how to sauna by reading about sauna 00:41:05 Crazy sauna adventures 00:44:04 Barrel sauna, mobile sauna, and two-story sauna build 00:49:58 Get out there and have your own sauna adventure!

Haley and Cody Goodreau, from Logbook Stories, join us to talk about unique saunas in the U.P., their sauna build, and Haley's sauna book. Stay tuned for a special announcement at the end of the episode. LINKS https://www.theupperbench.com https://www.logbook-stories.com https://www.instagram.com/logbook_stories/ CONTENT 00:00:00 Introductions 00:04:15 Haley and Cody's sauna build and experience with sauna 00:17:51 Hunting camp saunas in the U.P. 00:24:00 Haley's photography and sauna book 00:37:12 More on their sauna build 00:40:07 The book they consulted for their build 00:46:35 Unique sauna builds in the U.P. 00:49:39 The broad spectrum of sauna builds 00:53:13 Musings on ventilation 00:58:13 Special announcement

Join us in this enlightening episode as hosts Sam, Eero, and Risto sit down with Scott, the newly appointed President of the North American Sauna Society. Dive deep into the rich traditions of sauna bathing, its cultural significance, and the future of Scott's plans for NASS. CONTENT 00:00:00 Introductions 00:06:36 Scott’s sauna journey 00:09:10 Sauna spark from Finland 00:11:26 Why bathing in the sauna? 00:13:24 How to use cold plunge with sauna 00:15:35 What is sauna bathing? What chemicals to avoid? 00:29:16 Sauna process back in the day 00:31:51 Scott’s next steps 00:32:53 The current sauna boom 00:36:58 Sauna maintenance education 00:43:06 Where to anchor sauna for understanding 00:44:49 How are traditions passed on? 00:49:55 NATO and sauna, learning curve 00:50:34 Final questions for Scott 00:53:58 Sauna Ambassador Network with the Finlandia Foundation 00:55:50 Upper Bench get together!

The Upper Bench - Episode 36 Sam, Risto, and Eero respond to Matt Justice's video. His original video: https://youtu.be/IbcE0b4X99Y CONTENT 00:00:00 Introduction 00:02:38 Matt Justice's video 00:16:15 Different motives to sauna 00:17:52 Modern shortcuts vs old-school sauna 00:24:05 Our experiences using infrared

Risto shows Sam and Eero more Yooper saunas. (03:52) Sauna 1 (08:50) Sauna 2 (11:55) Sauna 3 (14:45) Sauna 4 (17:21) Sauna 5 (19:29) Sauna 6 (21:34) Sauna 7 (23:10) Sauna 8 (25:46)  Sauna 9 (29:17) Sauna 10 (34:24) Sauna 11 (35:43) Outro

Bullseye Sauna 034: Aiming for a robust sauna practice while making the most out of what you have; why the law of löyly isn't the most important law of sauna; is saunaing naked a requirement? building a sauna community CHAPTERS (00:00) Eero's in Finland! (04:30) Sauna vs. hot box (11:25) Don’t pour water on the rocks! (14:57) Engage your physical body (21:11) The Law of Löyly (steam) (23:05) Building a sauna community (26:03) Sauna as a product vs. sauna as an experience (27:38) Bathing robed on the way to sauna (30:24) It’s not about nakedness (33:09) Enjoy what you have, but try to include something new (35:03) Final words, support us if you can

The Upper Bench welcome Markus Raty to the show. Find Markus https://www.saunaist.com https://www.instagram.com/thesaunaist Hauliwood Vampires - Sauna Song https://youtu.be/7nFqPpdW-SQ TIMESTAMPS {00:00:00} Introductions {00:03:30} Markus’s electric sauna {00:06:53} Markus’s story {00:11:31} Childhood saunas and the Hotpert heater {00:16:09} World’s hottest sauna? {00:20:20} Soft vs sharp steam {00:26:10} Lack of steam in North America? {00:34:12} The dry sauna approach? {00:40:04} Sauna in Toronto {00:45:04} Differences between banya and sauna {00:46:57} Generational learning in a sauna {00:48:23} Kangas sauna and other sauna stories {00:55:52} Sauna in the wild {00:58:03} Sauna ambassador network {01:03:55} Unlearn to learn sauna? {01:09:12} Final thoughts and human happiness

The Upper Bench 032: Dr. Mark Timmerman joins us to share his experience of growing up with sauna and his current practice. He also fields our health questions about detoxing, inflammation, cold plunging, and more. https://www.patreon.com/TheUpperBench Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS {00:00:00} Introductions {00:04:14} Mark’s credentials {00:05:50} Sauna and health as a discussion topic {00:08:43} Inflammation and a good night’s sleep {00:09:13} Sauna as a stress inducer {00:10:34} Should various sauna practices be separated by gained health benefits {00:17:04} Body’s response to heat {00:21:08} And cold plunge (rheumatoid arthritis) {00:22:52} Inflammation and depression (mood) {00:24:05} Sauna and community (social aspects of sauna) {00:25:26} (Sauna with dogs) {00:30:18} Mark’s personal saunas {00:34:08} How can you tell you are gaining health benefits {00:35:04} Ideal sauna routine/ protocol {00:41:48} Sauna and health risks {00:44:57} Future paths of sauna medical research {00:49:08} Would you sauna if it was unhealthy {00:51:51} Sauna is like exercise (in certain aspects) {00:52:56} Sauna and toxins {00:57:43} Sauna and viral infections {00:58:49} Bacteria inside a sauna {01:00:47} Final words {01:01:56} Does sauna cure something

Repost of Finlandia Foundation's Sauna Week presentation - Four Generations of Finnish Sauna Panel: Eero Kilpi, Sam Wacha, Christopher (Risto) Rice, Lassi Liikkanen Finlandia Foundation https://finlandiafoundation.org Other Sauna Week Videos https://youtube.com/playlist?list=PLg... Saunalogia https://saunologia.fi Screenshot of Slides https://drive.google.com/file/d/1Td8S... TIMESTAMPS {00:00:00} Introductions {00:16:20} First Generation {00:18:54} Second Generation {00:27:40} Third Generation {00:44:48} Fourth Generation

The Upper Bench 030: The Upper Bench's three hosts Sam, Eero, and Risto are joined by three sauna and inipi enthusiasts in North Dakota--Aaron, Bobby, and Neal. We discuss how to carefully learn from traditions and foster a vibrant local sauna and inipi community. Our apologies for the rough sound in this episode. Dakota Media Access interview https://reflect-dakotamediaaccess.cablecast.tv/CablecastPublicSite/show/10652 TIMESTAMPS {00:00:00} Intro {00:02:44} Meeting the panel {00:04:22} The origins of sauna and inipi {00:06:26} Similarities between sauna and inipi {00:09:24} Differences between sauna and inipi {00:10:50} Extras, like plants, etc used in the inipi tradition {00:15:09} How often people use inipi {00:17:24} Amount of rocks in inipi {00:18:11} Splashing water in inipi {00:19:29} Temperature in inipi {00:20:20} Are inipis close to water? {00:22:49} The sauna that was used while recording this episode {00:24:28} Dakota Media Access radio interview {00:26:00} Sauna and the outdoors {00:27:24} Inipi and people, learning from others {00:33:01} Sweat bathing, spirituality and communality {00:34:07} Sauna stories for a robust practice {00:37:32} A newbie’s perspective on sauna {00:40:11} Spirituality revisited and mental positivity with sauna {00:42:57} Wrap up

The Upper Bench 029: Lauren and Sean from Plunj join us to discuss the history and current state of sauna culture in Utah. LINKS Plunj - https://www.plunj.co The Sauna Experience Video - https://vimeo.com/151736393 The Finnish Way book - https://www.goodreads.com/book/show/36722041-the-finnish-way The Upper Bench website - https://www.theupperbench.com Instagram - https://www.instagram.com/upper.bench.podcast/ Patreon - https://www.patreon.com/TheUpperBench TIMESTAMPS {00:00:00} Introductions {00:03:58} Sauna in Utah {00:10:20} The Sauna Experience video {00:11:12} Family histories {00:14:14} Who brought sauna to Utah? {00:15:00} Sauna tradition in Utah {00:17:23} Utah style sauna {00:20:10} Cold and hot {00:22:36} The Finnish Way book {00:28:21} Cold and hot while pregnant, Lauren’s experience {00:29:16} Cold plunge culture {00:32:03} Early steps as a business {00:40:11} The ideal cold plunge water temperature {00:41:20} Timing cold and hot exposure {00:44:56} Super cold salinated water {00:49:02} Food and drink {00:50:36} Listening to your body {00:52:16} Future plans for Plunj {00:53:19} A vintage Utah sauna, it’s a VW and Finns in Utah!

The Upper Bench 028: Justin from Cedar and Stone joins us to share his experience of growing up with sauna, the history of sauna in Duluth, and starting a sauna company. https://www.patreon.com/TheUpperBench https://cedarandstonesauna.com Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Intro (00:05:29) Justin’s sauna company (00:09:46) Justin’s background with sauna (00:13:19) Sauna community and family (00:15:41) “Story shock proteins” (00:16:34) Sauna is more than a protocol (00:19:39) Justin’s carpentry and work tasks (00:22:51) Finns and the history of American sauna (00:31:04) Americans appreciate quality sauna (00:32:20) Duluth, Minnesota (00:40:54) Other forms of thermal therapy (00:47:35) Sauna as a place vs. practice (00:52:19) Saunas and drains (00:54:45) Floating saunas (01:00:46) Wrap up

The Upper Bench 027: Terhi and Anna from Terhen join us to discuss Finnish sauna treatments and traditions, and the difference between how men and women approach sauna. https://www.TheUpperBench.com https://terhen.fi/en/frontpage Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Introductions (00:02:10) Motivation to start a sauna business (00:04:17) Women’s role in classic and modern sauna (00:07:19) Sauna therapy, and a balancing act (00:12:05) Sauna and nature (00:14:17) Sauna treatments and lifestyle (00:18:15) Ice cold foot bath, alternative temperature treatments, those new to sauna (00:21:16) Sauna and healing (00:22:11) Where are your customers from? (00:24:01) Finnish sauna culture, more than the hot room! (00:27:40) Wellness comes second (00:28:44) Community around sauna (00:30:24) Salt and honey scrub (00:33:35) Sauna and happiness (00:34:50) More women involved with sauna (00:40:48) What’s your favorite sauna in Helsinki and in Finland (00:43:12) Terhi’s book, Terhen sauna Instagram (00:44:33) Sauna bathers at work (00:46:13) Closing thoughts

The Upper Bench 026: Random Show Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (The Sauna Trail) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Introductions, Risto’s sauna project, public saunas (00:04:06) Sauna bathing time in a public sauna (00:06:33) Sauna bias (00:09:46) Robust sauna experience, time spent in a sauna in general (00:13:06) Sauna and sleep (00:15:35) Sauna is substance alternative (00:16:15) Sauna and the social connection (00:17:10) Sauna food (00:20:21) Fulfilling sauna experience (00:21:20) How to get involved with the Upper Bench (00:25:10) Tell us about your own sauna clubs/ get togethers

Hosts Eero Kilpi (Saunner), Sam Wacha (Saunner), Christopher (Risto) Rice (also a Saunner) Theme Music: Conga Se Menne "Guess Who's Coming to Sauna" TIMESTAMPS (00:00:00) Intro (00:01:30) Therme Introduction (00:06:06) U.S. bathing culture and Therme’s role as an access point (00:08:30) Ways to do sauna, health and fun (00:10:27) Sauna and aufguss (00:14:00) Authentic sauna vs infrared therapy (00:16:35) Smoke sauna (00:18:20) American consumer and sauna (00:23:29) Therme's approach (00:34:50) Finnish sauna experience vs North American (00:42:52) Therme’s potential locations